Thumbnail for the video of exercise: Okusika-Okukyusakyusa (Rotational Push-Up).

Okusika-Okukyusakyusa (Rotational Push-Up).

Empaawo y'ensomero

Omusangwa w'ekifoEbinyumu, Bubandebuggezi
EkitunduOmwendo mw'ebikolwa.
Ekinaku eky'olwayoObliques, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Ekinaku eky'ennaDeltoid Anterior, Rectus Abdominis, Triceps Brachii
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Yongezza emirundi gy'ensomero ku nsuulu yo!

Okuva mu Okusika-Okukyusakyusa (Rotational Push-Up).

Rotational Push-Up ye dduyiro ow’amaanyi ayongera amaanyi g’omubiri ogwa waggulu, agility, ne balance ate nga naye akwata ne core. Workout nnungi nnyo eri abaagalana ba fitness ku mitendera gyonna naddala abo abagenderera okutumbula fitness yaabwe ekola n’okufuga omubiri. Okussa dduyiro ono mu nkola yo kiyinza okuyamba okwongera amaanyi g’omubiri okutwalira awamu, okulongoosa enyimirira, n’okutumbula amaanyi g’okukyusakyusa, ekigifuula eky’omuwendo eri bannabyamizannyo n’abantu ssekinnoomu abaagala dduyiro ow’enjawulo.

Okukola : Okukola Okufaayo Okusika-Okukyusakyusa (Rotational Push-Up).

  • Wansi omubiri gwo ng’oyolekera wansi, ng’omugongo gwo gugoloddwa ate ng’omusingi gwo gukwatagana, nga bw’okola ng’osika waggulu buli kiseera.
  • Nga bw’osika omubiri gwo okudda waggulu okutuuka mu kifo we watandikira, kyusa omubiri gwo ku ddyo, ng’ositula omukono gwo ogwa ddyo okuva ku ttaka n’ogugolola butereevu waggulu ng’oyolekera ekisenge.
  • Kwata ekifo kino okumala akaseera, olwo omukono gwo ogwa ddyo guzzeeyo ku ttaka era oddemu okusika waggulu.
  • Oluvannyuma lw’okusika waggulu okuddako, kyusa omubiri gwo ku kkono, ng’ositula omukono gwo ogwa kkono okuva ku ttaka n’ogugaziya butereevu waggulu ng’oyolekera ekisenge. Sigala ng’okyusakyusa enjuyi buli lw’oddiŋŋana.

Enfatuko Okukola Okusika-Okukyusakyusa (Rotational Push-Up).

  • **Entambula efugirwa**: Weewale okufubutuka mu dduyiro. Buli mutendera gwa rotational push-up gulina okukolebwa mu ngeri efugibwa. Nga bw’osika okudda waggulu okuva wansi, kyusa omubiri gwo ku ludda olumu era ogolole omukono ogw’oludda lwe lumu ng’oyolekera waggulu. Kwata ekifo kino okumala akaseera katono nga tonnadda mu kifo we watandikira n’oddamu ku ludda olulala. Entambula ey’amangu era ey’okusika omuguwa esobola okukuleetera okufuna obuvune era tegenda kukwata binywa byo mu ngeri ennungi.
  • **Engage Your Core**: Dduyiro ono si ku mikono gyo na kifuba byokka, wabula ne core yo. Kakasa nti oyingizaamu...

Okusika-Okukyusakyusa (Rotational Push-Up). Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okusika-Okukyusakyusa (Rotational Push-Up).?

Yee, abatandisi basobola okukola dduyiro wa Rotational Push-Up, naye kiyinza okuba ekizibu kuba kyetaagisa amaanyi amalungi ag’omubiri ogwa waggulu n’okutebenkera. Kirungi okutandika n’okusika okusookerwako n’oluvannyuma okugenda mu maaso mpolampola okutuuka ku nkyukakyuka ez’omulembe nga okusika okuzimbulukuka. Bulijjo jjukira okukuuma ffoomu entuufu okwewala obuvune. Bw’osanga nga kizibu nnyo, osobola okukyusakyusa mu dduyiro ng’okola ku maviivi okutuusa lw’ofuna amaanyi amangi.

Wagamba atya akawu emirundi Okusika-Okukyusakyusa (Rotational Push-Up).?

  • T-Rotational Push-Up erimu dumbbell mu buli mukono okwongera okuziyiza mu kiseera ky’okukyusakyusa n’okunyiga waggulu waggulu ku buli kuzimbulukuka.
  • One-Arm Rotational Push-Up erimu okukola push-up n’omukono gumu, olwo n’okyusakyusa n’okugaziya omukono ogw’eddembe ng’oyolekera ceiling.
  • Rotational Medicine Ball Push-Up yeetaaga okukola push-up n’omukono gumu ku mupiira gw’eddagala, olwo n’okyusakyusa n’ositula omupiira ng’oyolekera ceiling.
  • Feet-Elevated Rotational Push-Up eyongera okusoomoozebwa okw’enjawulo ng’ositula ebigere ku ddaala oba ku katebe mu kiseera ky’okusika n’okukyusakyusa.

Waakulu obulimba ebyamarga Okusika-Okukyusakyusa (Rotational Push-Up).?

  • Russian Twist dduyiro akwatagana nayo kubanga era erimu okutambula okw’okukyusakyusa, okuyamba okulongoosa ebinywa ebiserengese n’amaanyi g’omusingi okutwalira awamu, ekintu ekikulu ennyo mu kukuuma ffoomu entuufu n’okufuga mu Rotational Push-Up.
  • Dumbbell Bench Press esobola okujjuliza Rotational Push-Up ng’enyweza ebinywa by’ekifuba, ebibegabega, n’ebinywa ebisatu, nga bino bye bibinja by’ebinywa ebikulu ebikozesebwa mu ntambula z’okusika waggulu, bwe kityo n’elongoosa amaanyi g’omubiri ogwa waggulu okutwalira awamu n’okugumiikiriza.

Ebifaananyi ez'okusobola okutandika Okusika-Okukyusakyusa (Rotational Push-Up).

  • Dduyiro w'ekifuba ow'obuzito bw'omubiri
  • Workouts Okukola Toning mu kiwato
  • Obukodyo bw’okusika waggulu mu kuzingulula
  • Okutendekebwa mu buzito bw'omubiri ku kifuba
  • Dduyiro w'okugonza ekiwato
  • Workout ya Push-Up ey’okukyusakyusa
  • Dduyiro Anyweza Ekifuba
  • Obuzito bw’omubiri Rotational Push-Ups
  • Okutendekebwa mu buzito bw’omubiri obugendereddwamu mu kiwato
  • Rotational Push-Up ku Kifuba n’ekiwato.